What is cholesterol and how to reduce it?

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• What is cholesterol and how to reduce it?

Cholesterol leads to building up of fatty
deposits and plaque on the artery walls and this
causes heart ailments and problems with the blood
vessels. There are two main forms of cholesterol,
LDL (low density lipoprotein) and HDL (high
density lipoprotein).
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Cholesterol is also linked to other problems like
high blood pressure levels, excessive fat around
the waistline and of course, diabetes. Limited
physical activity, unhealthy dietary habits and
habits like smoking often lead to high
cholesterol levels in the body. It is alarming to
note that most men and women on a global scale
have undesirable cholesterol levels.
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A few changes in your diet can help, in case
youre worried about how to reduce cholesterol.
You should choose healthier fats, in the form of
leaner cuts of meat, low-fat dairy and
mono-saturated fats, found in olive and canola
oils. Eliminate trans fat found in fried foods
and commercial products, such as cookies,
crackers, and snack cakes.
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Also, it is imperative to eat foods rich in omega
3 fatty acids. Salmon, herring, and mackerel are
some of the fishes that are abundant in omega 3
fatty acids. Other sources include walnuts,
almonds, and ground flaxseeds. Besides, you
should add soluble fiber to your diet by eating
oats and oat bran, fruits, vegetables, beans, and
lentils.
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If youre aiming to bring down your cholesterol
levels, you should also make it a point to
increase your physical activity, as it will help
raise HDL, the good cholesterol.
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Taking a brisk walk daily, riding your bike to
work, taking up a sports, or swimming are some of
the ways in which you can make a difference. Even
simple things such as taking the stairs instead f
the elevator or doing a few sit-ups will prove to
be helpful. For added motivation, you can find an
exercise buddy or join an exercise group.
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• Further, if you smoke, quit it immediately. It
  will not only improve your HDL cholesterol level,
  but also ensure many more health-related pros.
  Losing weight, even if it be as little as 5-10
  of your weight, is also a prerequisite to
  lowering bad cholesterol levels.

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• Once you evaluate your eating habits and daily
  routine, you can incorporate little changes in
  your lifestyle such as avoiding mindless eating,
  or eating out of boredom/frustration, opting for
  homemade healthy snacks instead of fast food,
  munching on fruits or popcorn rather than potato
  chips, and so on.

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• Of course, the results cannot be seen within a
  day or two. Also, it goes without saying that
  sometimes healthy lifestyle changes arent enough
  to lower cholesterol levels. However, these might
  add up to bring about a positive change as far as
  your cholesterol levels are concerned.

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